Sleep, Stress & Sobriety: Essential Health Habits for Thriving in Addiction Recovery

There are now many medications on the market that help with recovery from addiction. 

When you attend drug and alcohol rehab, depending on what type of substance you are addicted to, you will likely be offered a range of medications particularly during your home medical alcohol detox to help you manage your withdrawal symptoms.

However, more and more rehab facilities across the UK are now offering holistic therapy as part of their addiction recovery plan, which focuses more on prioritising relaxation and stress management as opposed to harsh drugs. 

This might include holistic therapy techniques such as art therapy, meditation and even breathwork.

Sleep and stress management is a huge part of anyone’s mental wellbeing, especially if you struggle from drug and alcohol addiction and are seeking recovery. 

An overall healthy lifestyle is a pillar when it comes to maintaining a positive mental health and your sobriety. 

This is why more and more rehab centres across the UK are prioritising these basic pillars when it comes to treatment and recovery plans.

The Connection Between Sleep, Stress, and Sobriety

There is no denying a strong link between sleep, stress and sobriety, especially if you struggle with an addiction issue. 

These three elements are the pillar of your mental health and are closely interrelated [1].

When it comes to recovering from a drug or alcohol addiction, suffering from stress can have both an immediate and a prolonged negative impact. 

Being stressed often means less sleep for a lot of people, as your mind might struggle to slow down and relax. 

This can either lead to insomnia or simply fragmented sleep, meaning that their circadian rhythm isn’t able to function properly [2].

Sleep problems then heighten stress levels, as your brain isn’t able to function or work how it normally does with a lack of rest and sleep. For a lot of people up and down the country, this cycle continues for months and even sometimes years on end [1].

When it comes to recovery, a lack of sleep and stress can act as a relapse trigger, as their stress and energy levels push a lot of people into seeking relief through substances that they should avoid.

Stress in particular is a dangerous relapse trigger, as a lot of people who recover do so within a rehab facility where all stressors are temporarily removed. 

As they enter real life again after leaving the rehab facility, even the most basic of tasks can seem incredibly stressful. 

This is why it is important to avoid any large stressors for a few months after you initially leave a rehab facility.

If you are on the road to recovery from a drug or alcohol addiction, then balancing your stress levels and ensuring that you get enough sleep will play a huge part in your success.

What type of things might act as stressors when I leave rehab?

As mentioned above, there are a number of things that can act as stressors when you initially leave a rehab facility. These stressors can feel incredibly overwhelming when you are in a vulnerable state.

These stressors include talking and reconnecting with your employer, sorting your housing situation, talking to loved ones or relocating should you need to. 

Likewise, during your recovery itself you will likely be put under a lot of stress, including notifying your employer that you will be unavailable whilst you undergo treatment, as well as undergoing withdrawal management and detox.

There are a number of practical stress management techniques you can utilise if you feel under particular stress when recovering. 

Mindfulness and meditations are great ways that you can focus your mind and thoughts which can work wonders when you are stressed. You might also want to try some breathwork to help to slow down your thinking.

Likewise, exercise is a fantastic stress management technique, especially if you are struggling with your recovery. Likewise, journaling and writing down your thoughts can really help when it comes to staying accountable and relieving any stress.

Before you leave your rehab facility, you will be asked to complete an aftercare plan. This aftercare plan will include a number of techniques on how to overcome any stress, including some of the techniques above. 

It is important before you leave rehab and whilst you are still working on this aftercare plan to identify the things that you think might cause you stress once you leave, so that things can be put in place to help you to avoid being exposed to them where possible.

Tips for improving your sleep

If you are on your recovery journey but feel anxious about a lack of sleep, then it is important to understand that there are a range of tips that can help you ensure that you get the best sleep you possibly can [3].

The best thing you can do to ensure that you get the best sleep possible is to avoid any stressors including any disputes, arguments or money troubles. By avoiding stress, you will be setting yourself up as much as you can for a full night’s sleep.

You should also try to create a restful environment for yourself at home and at work, including a clean, organised and quiet environment. 

Likewise, one of the best things you can do for your mental health is to create a strong and healthy routine. 

This could be attending weekly support groups, going to the gym or for a run on certain days or alternatively seeing certain family members or friends on a regular basis. 

Having these structures in place will mean that you feel calm and relaxed.

You should try to avoid and limit stimulants and any form of addictive substances where possible.

This should include any alcohol, drugs or even cigarettes. You should dedicate yourself to living a healthy lifestyle and be committed to that cause.

Some healthy lifestyle choices you can make to support sobriety

There are a number of different lifestyle choices and changes that you can make to support a healthy and sober life. Some of these might be easier to implement than others and are listed for you below:

• Eat healthy, including a wide range of fruit, vegetables, carbs and proteins
• Make sure you drink enough water on a daily basis, and ideally aim for two litres of water a day
• Build your supportive network of family and friends and try to socialise with them on a regular basis
• Try journaling and manifesting on a regular basis
• Avoid high stress environments, whether that is personal or stress
• Set clear boundaries, in both your personal and professional life
• Exercise on a regular basis
• Attend support groups such as Alcoholics Anonymous
• Make sure you get enough sleep on a regular basis
• Set both long and short term goals
• Try to spend as much time in nature as possible
• Explore new hobbies or try to gain some new skills

These are just a few healthy lifestyle choices you can make to live a healthy and sober lifestyle. 

There are a range of charities and support groups available to those wishing to remain sober, including Alcoholics Anonymous, We Are with You and Mind.

Conclusion

As discussed above, living a healthy lifestyle and taking a holistic approach to recovery is by far the best way you can help yourself when it comes to recovery from drug or alcohol addiction.

Looking after your mental health, stress levels and making sure that you get enough sleep whilst recovering are pillars to your recovery. 

You should be encouraged to integrate sleep and stress management into your aftercare plan as much as possible into your plan and try to avoid any triggers wherever possible.

If you are struggling with addiction issues or want more help and support during your recovery plan, then speak to your local GP about a recovery plan. 

Alternatively, you can speak to a local drug and rehab facility for more information on either inpatient or outpatient treatment.

References

[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC11116204/

[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC5314421/

[3] https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

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